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Back Squat
3-3-3-3-3-3

3 RFT of

  • 100 Double Unders (L2: 50 DUs, L3: 300 Singles)
  • 10 Alternating Pistols (L2: to Medball, L3: to Box)
  • 20 Burpees

WOD

For time:

Row 1000 Meters

Then:

6 Rounds of:

  • 12 Alternating Pistols (L2: MedBall, L3: box)
  • 10 Pullups
  • 8 Medball Cleans (Rx:20#/14#, L2:14#/12#, L3:12#/10#)

WOD

Split Jerk

5×2 @ 70% of 1RM

4 RFT of

  • 10 Alternating Pistols (L2: to Medball, L3: to box)
  • 16 Alternating DB Snatch (RX: 45#/30#, L2: 30#/20#, L3: 20#/10#)
  • 21 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

5 RFT of

  • 30 Calorie Row
  • 10 Ring Rows
  • 6 Pistols (L2: to Medball, L3: Box Pistols)

WOD

Deadlift

5×2 @ 85% of 1RM

12 Minute AMRAP of (with reps increasing by 3)

Starting off with:

  • 3 Ground to Overhead (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 3 Knee-to-Elbows (L2/L3: Knee Raises)
  • 3 Pistols (L2: to Medball, L3: Box Pistols)

 

WOD

5 RFT of

  • 10 Burpees
  • 10 Pistols (L2: Medball Pistols, L3: Box Pistols)
  • 15 Calorie Row

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Today’s WOD

  • Tuesday, 10/24/17

    WOD “Nicole” 20 Minute AMRAP of 400 Meter Run Max rep Pull-ups (L2: Strict Band Pull-ups)
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